Chamomile Tea Benefits

You’re snuggled up on your sofa, sipping a steaming cup of chamomile tea before turning in for the evening, when you can’t help but wonder: Why does chamomile tea work so well as a sleep aid? What about chamomile tea evokes a sense of relaxation, and are there any other useful benefits of drinking chamomile tea regularly?

There’s a reason this popular pre-bed ritual has been practiced since the days of ancient Egypt, and there’s some actual science behind why drinking chamomile tea helps you catch up on Zzzs. 

We answer these questions and more in our guide below.

What Is Chamomile Tea?

Before it’s brewed into a delectable bedtime beverage, chamomile begins as a flower. The two main types of chamomile flowers are German chamomile and Roman chamomile, both of which resemble a daisy with white petals and a golden-yellow center.

Chamomile tea is a popular pre-bed choice because, unlike other herbal teas like peppermint or hibiscus, it features a mellow flavor profile. It’s smooth, soothing, and mildly floral, with gentle notes of apple and honey. 

Chamomile tea is tasty, but, more importantly, it’s naturally caffeine-free, making it a fantastic natural remedy for people who have trouble settling down at the end of a busy day.

How Chamomile Tea Can Help You Sleep Better

A 2024 meta-analysis in Complementary Therapies in Medicine¹ determined that chamomile improves sleep, but how exactly does chamomile tea enhance sleep quality?

Chamomile tea promotes better sleep thanks to an abundance of flavonoids, namely apigenin². This antioxidant binds to GABA receptors in your brain³ and produces a sedative effect, which may reduce anxiety and encourage your body to shift into a more relaxed state.

In addition, the act of sipping a warm beverage before bed signals to your body that it’s time to settle in and start entering a more peaceful state. It’s a simple and straightforward way to lower stress, slow down your heart rate, and prep your nervous system to enter deep sleep mode.

Beyond Sleep: Other Wellness Benefits

Helping you drift off to sleep quickly and stay blissfully frolicking through dreamland with fewer wakeups isn’t the only perk of drinking chamomile tea before bed. Here’s a quick rundown of the other potential health benefits of chamomile tea.

Eases Digestion

The flavonoids in chamomile tea have anti-inflammatory properties, which may help to soothe an upset stomach or provide relief from gas and bloating.

A 2022 review in Molecules⁴ found that consuming chamomile may “relieve pain caused by functional digestive disorders and symptoms of gastrointestinal disorders.” In addition, a 2023 study in the Journal of Ayurveda and Integrative Medicine⁵ found that “chamomile has a potential therapeutic effect on the gastrointestinal and can reduce flatulence.” 

So, if you’re up all night tossing and turning thanks to a tummy ache, try neutralizing it with the natural healing power of chamomile.

Relieves Stress and Anxiety

Drinking chamomile tea is inherently relaxing, which may help reduce stress and anxiety.

According to a 2024 review in Clinical Nutrition Research⁶, “daily consumption of chamomile is effective in improving anxiety” because of its ability to calm the body and quiet the mind. In fact, the study found that healthcare providers may consider recommending chamomile for treatment of anxiety disorders since chamomile “seems to be effective and less dangerous” than most commonly prescribed anxiety medications.

Of course, you should always seek personalized medical advice from your doctor or other qualified healthcare professional before you swap out your anxiety meds for chamomile extract. Only your doctor can truly determine what’s safe and what’s right for your health and well-being.

Supports Immunity

Chamomile tea is rich in antioxidants, which supports a healthy immune system. In fact, Molecular Medicine Reports³ found that “chamomile can help in improving cardiovascular conditions, stimulate [the] immune system, and [may] provide some protection against cancer.”

So, you may get some high-quality sleep by drinking chamomile tea, but you also might promote heart health, immune system functions, and combat the growth of cancer cells. Chamomile is by no means a cure-all, but you may consider consulting a healthcare professional to see if having it regularly may supplement your general wellness. It can’t hurt to ask, right?

Soothes Skin Irritation

Consuming chamomile provides a natural and holistic remedy for various ailments, but it can be used topically to treat certain skin conditions too. 

Molecules⁴  noted that “topical application of chamomile essence (as a lotion or powder) can be used to…treat skin diseases,” whereas Molecular Medicine Reports³ determined that “topical applications of chamomile have been shown to be moderately effective in the treatment of atopic eczema.”

Slathering chamomile on your skin doesn’t only alleviate skin conditions, but may also soothe your migraines. According to a 2018 randomized controlled trial in Neurological Sciences⁸, study participants reported a significant decrease in pain, nausea, vomiting, light sensitivity, and sound sensitivity approximately 30 minutes after using a chamomile gel.

How to Brew the Perfect Cup of Chamomile

Brewing the perfect cup of chamomile tea doesn’t take too much time or effort, but there are a few tips and tricks to help elevate it from delicious to downright divine.

1. Start with 1 tablespoon of dried chamomile flowers (or 1 tea bag) per cup.
2. Heat water until it’s nearly boiling, just below 200°F is the sweet spot.
3. Pour the hot water over your chamomile.
4. Cover your cup and let it steep for 5–10 minutes.
5. Strain, sip, and enjoy!

The best chamomile tea for you depends on your personal preference, but we find that buying loose leaf tea tends to taste a little fresher and utilize more of chamomile’s natural essential oils. Tea bags, on the other hand, are pre-portioned and generally mess-free, making them ultimately more convenient.

Some people like to add other ingredients to their chamomile or even blend it with other, more flavorful teas like hibiscus, jasmine, or green tea. A drizzle of honey adds sweetness and may soothe symptoms of the common cold like a sore throat. A pinch of lavender or other calming herbs like lemon balm boosts flavor and adds an element of aromatherapy, enhancing the relaxing effects of chamomile tea in the process.

Potential Chamomile Tea Side Effects

So far it seems like these simple dried flowers pack a wallop when it comes to potential health benefits, but chamomile tea isn’t right for everyone.

For starters, chamomile contains coumarin⁹, a natural blood thinner, which may make it a poor choice for individuals on anticoagulant medications like Warfarin. Individuals who are about to undergo surgery may consider steering clear of chamomile for a minimum of two weeks before the procedure.

The chamomile plant is also closely related to ragweed and chrysanthemum, which are among the most common environmental allergens. So, for some individuals, sipping on chamomile tea is a big no-no and may produce a mild to severe allergic reaction.

Conclusion

Chamomile tea boasts so many potential health benefits, it’s no wonder the ancient Egyptians, Greeks, and Romans all indulged. Today, people worldwide continue to brew chamomile tea at bedtime to wind down, enjoy better sleep, and get a boost to their general health and wellness while they’re at it, too. So if you’re looking for an easy and natural way to enjoy those benefits and improve your overall sleep quality, don’t wait—ask your doctor about adding chamomile to your pre-bedtime routine today.